Meet the 'Women Warriors' Protecting the Amazon Forest
By Rosamaria Loures and Sarah Sax
On an early December morning last year in the state of Maranhão, Brazil, half a dozen members of the Indigenous Guajajara people packed their bags with food, maps and drone equipment to get ready for a patrol. They said goodbye to their children, uncertain when, or whether, they would see them again. Then, they hoisted their bags over their shoulders and set out to patrol a section of the 173,000 hectares (428,000 acres) of the primary rainforest they call home.
This is the Caru Indigenous Territory, where the Amazon peters out toward the northeastern coast of Brazil, and it contains some of the last stretches of intact, contiguous forest in Maranhão. It is also under increasing threat: this part of Brazil has been ravaged by some of the country's highest rates of deforestation and land conflicts over the past decade. Patrols led by Indigenous groups like theirs, known often by the moniker of "Forest Guardians," have been instrumental in enforcing protections and preventing loggers from entering Indigenous territories. Patrols and their enforcement tactics, which have been ramping up over the past decade, have also resulted in community members being threatened, attacked, and killed — as in the case of Paulo Paulino Guajajara last year, who was murdered in a neighboring Indigenous territory.
But members of the patrol that set out through the forest last December don't call themselves guardians; they prefer warriors. And they differ in one other notable aspect: they are all women.
Women warrior Rosilene Guajajara sits in her home village. Sarah Shenker / Survival
"Why did we take the initiative? Because we are mothers. If we don't act, there would be no forest standing," said Paula Guajajara, one of the "women warriors of the forest," in a public event last year.
Called guerreiras da floresta in Portuguese, this is the name these women have given themselves. They are in many ways an embodiment of what policymakers, politicians and scholars around the world say is a necessary shift toward gender equality in environmental movements. And they are contributing not just womanpower to the patrols — they are also helping to diversify the tactics and forge new partnerships.
In Brazil in particular, where protecting intact forests is one of the cheapest, easiest and most effective solutions for combating climate change, the work they are doing is literally saving the world.
Creating a Space and Finding Their Voice
Actively patrolling their land for invaders is nothing new to the Guajajara; Indigenous people have more than 500 years of experience in this. Today, they use satellite technology and coordinate efforts with outside law enforcement to achieve their goals. This approach is relatively new, but its use has been on the rise in recent years.
"Across the country more of these groups are forming because of government inaction — or worse, because the government is actively trying to exploit their lands," Sarah Shenker, campaign coordinator for Survival International's Uncontacted Tribes team, said in an interview. These groups are primarily men, although women are sometimes included in the patrols. But according to Shenker, as well as other experts interviewed for this article, to have "forest guardian" groups made up solely of women is unique.
The women warriors were formed six years ago, an offshoot of a program developed by Indigenous organizations and the Brazilian government and implemented by the Ministry of the Environment to enhance the territorial and cultural protection of Indigenous people, called Projeto Demonstrativo de Povos Indígenas (PDPI) in Portuguese. At the time, the predominantly male forest guardians were attempting to end illegal logging and the sale of wood from their territory — a task that was proving extremely difficult. Seeing this, the women stepped in and formed their own group consisting originally of 32 women.
"In order not to let the project end, we, the Guajajara women, entered and took over the project," Cícera Guajajara da Silva, one of the women warriors, said in an interview.
But the path to being taken seriously and treated as equals has been long.
"To seek partnership, we walked, talked, slept on the floor — all in order to seek improvement for our community," Paula Guajajara said, recalling the initial difficulty in being heard and taken seriously inside and outside of the communities. Their patience has paid off, and the women are quick to point out the support and close collaboration of the male forest guardians that has allowed them to combat the greater goal of stopping illegal logging. "Today we have the women warriors who work together with the forest guardians," Paula Guajajara said. "We've already evicted a lot of loggers. If we hadn't acted, there would be no forest standing."
Many of the married women had already been acting independently, accompanying their husbands in some activities, according to Gilderlan Rodrigues da Silva, the Maranhão coordinator of the Indigenous Missionary Council (CIMI), a Catholic Church-affiliated organization, who has worked with the women warriors. "But, from the moment they created the women's group, they gained strength and visibility," he said in an interview. "Once they were formed, there was this very strong change. Both in the context of decreasing the invasions and waking up to the collective awareness to protect the territory."
The Direct and Indirect Impacts of Greater Inclusion
The results are clearly visible. In 2018, there was only 63 hectares (156 acres) of deforestation in the reserve, compared to 2016, when deforestation reached a high of 2,000 hectares (4,940 acres), according to Global Forest Watch. "The biggest achievement I see today in my village is because of the territorial protection, there are no loggers within our territory, and we managed to combat the sale of wood," Cícera Guajajara da Silva said.
The women's association has also been instrumental in connecting with other Indigenous groups similarly seeking to protect their territories, such as the Ka'apor, Awa-Guaja, and other Guajajara communities.
"There are 16 Indigenous territories in Maranhão — we have to seek unity to move forward in our struggle," said Maísa Guajajara, one of the original women warriors. Through coordination with other women's groups, like the Articulation of Indigenous Women of Maranhão (AMIMA), they were able to bring 200 Indigenous women from around the state together for the first time in 2017 to talk about various issues, including territorial protection, reforestation, and environmental education.
"This whole movement is extremely important because it shows this strength, and that women have a lot to contribute to the movement because they are part of the territory and are concerned with it, and with future generations," Rodrigues da Silva told Mongabay.
They don't just coordinate with other Indigenous groups; they also conduct training with neighboring communities about the importance of environmental conservation. "Not all women do surveillance work because we know it is dangerous work, but there are always some who do," Maísa Guajajara said. "The warriors generally do more surveillance activities outside the territory, we give lectures around our territory to talk about the invasions within our territory, and we raise awareness in the villages by talking about the importance of keeping nature standing." For example, the women warriors are partners in the Mãe D'água (Mother of Water) project that, together with the Brazilian NGO Fórum da Amazônia Oriental (FAOR), provides support for Indigenous women to strengthen their collective actions against ongoing deforestation and water pollution. These actions include visits to nearby riverine communities in which the women warriors explain their ways of living, such as hunting and rituals, to their neighbors. For the women warriors, the more that their neighbors know about Guajajara culture, the more they will respect their actions to defend their territory.
Why Women Are Key to Forest Conservation
In Brazil, and around the world, Indigenous women are increasingly at the forefront of environmental movements.
"The struggle of Indigenous women happens in different ways, day by day. If I am here today, I am the fruit of the women who came in front of me," Taynara Caragiu Guajajara, a member of the Indigenous women's collective AMIMA, said during a live online event in April. "In the context of the world we live in today, we have been conquering space inside and outside the community. We Indigenous women have not always had that voice … but today the struggle is driven by Indigenous women, we are the ones who are in charge of the struggle."
Maisa Guajajara, march of indigenous women, Brasilia, 2019. Marquinho Mota / FAOR
Women are increasingly leading the struggle on issues like climate change, but their voices are heard much less often then men's — to the detriment of everyone. This is partially a byproduct of gender bias in journalism itself.
In 2015, of every four people interviewed, mentioned or seen in the news worldwide, only one was a woman, according to a report by the Global Media Monitoring Project, which releases its findings every five years. A closer look at the data shows that even when women are interviewed, it is for personal quotes, rather than for their expertise. It's a figure that seems to have barely budged over the past few years, although some newsrooms are starting to actively change that.
Studies show that, in general, women receive greater exposure in newspaper sections led by female editors, as well as in newspapers whose editorial boards have higher female representation. But men are disproportionately represented from editors through to reporters, meaning that critical issues for women often go unreported. One of these areas is precisely the connection between conservation solutions and gender equality.
Women are disproportionately affected by climate change and environmental degradation. Mounting evidence shows that gender gaps and inequalities, such as inequitable land tenure and women's reduced access to energy, water and sanitation facilities, negatively impact human and environmental well-being. The climate crisis will only make gender disparities worse.
Gender-based violence against women environmental human rights defenders in particular is on the rise, and increasingly normalized in both public and private spheres, making it more difficult for women to get justice. As Indigenous communities are often on the front lines of defending their territories, resources and rights from extractive projects and corporate interests, Indigenous women in particular face a two-headed beast of gender-based violence and racism.
"We fought to defend our territory against invasions and we sought this autonomy to fight for rights," Taynara Caragiu Guajajara said in an interview. "Being a woman is difficult within the macho society, but being an Indigenous or black woman becomes even more difficult, because the prejudice is so great."
Having more women involved in everything from environmental decision-making to climate politics benefits society at large. Higher female participation in policymaking increases the equality and effectiveness of climate policy interventions; evidence shows that high gender inequality is correlated with higher rates of deforestation, air pollution and other measures of environmental degradation.
"The global community cannot afford to treat nature conservation and the fight for women's equality as separate issues — they must be addressed together," said Grethel Aguilar, the acting director-general of the International Union for the Conservation of Nature (IUCN), on international women's day this year.
Map of Maranhão state in northeastern Brazil.
Why the Fight for Indigenous Territorial Rights in Brazil Matters to Conservation
Tracking tree cover loss in Maranhão over the past two decades shows the crucial importance of Indigenous territories in protecting intact forest. Viewed from space, as the forest cover rapidly disappears, the outlines of Indigenous territories become more and more distinct.
"These Indigenous territories are islands of green in a sea of deforestation in one of the worst deforested places in Brazil," Shenker said.
The Caru Indigenous Territory, for example, has seen 4% forest loss in comparison to the state of Maranhão, which has lost almost a quarter of its tree cover since 2000, according to Global Forest Watch data. Alongside the various other benefits that come with forest preservation, the forests in the Caru Indigenous Territory are also home to some of the last uncontacted Awá people; video of of two Awá men taken in the neighboring Araribóia Indigenous Territory made international headlines last year.
These patches of intact, tropical forests are also the crux of "natural climate solutions" protection. These solutions essentially entail stopping deforestation, improving management of forests, and restoring ecosystems, and could provide more than one-third of the cost-effective climate mitigation needed between now and 2030 to stabilize warming to below 2° Celsius (3.6° Fahrenheit).
According to one of the seminal papers on natural climate solutions, the single most effective approach in the tropics has proven to be actively protecting intact forests. Protecting intact forests offers twice as much of the cost-effective climate mitigation potential as the second best pathway, reforestation. The Amazon as a whole plays a vital role in mitigating climate change by absorbing and storing carbon dioxide in its forests. When cut down, burned, or degraded through logging, the forest not only ceases to fulfill this function, but can become a source of carbon emissions.
"Protecting and or conserving intact ecosystems is the number-one priority," said Kate Dooley, a research fellow at the Australian-German Climate & Energy College at the University of Melbourne, who has authored several papers on the potential of forests as a natural climate solution. "Way-way-way down the line is planting trees. And even then, it needs to be the right kind of trees."
Of all the countries in the world with some kind of tropical rainforest, Brazil holds more mitigation potential than 71 of the 79 countries combined, according to a recent paper on this topic. It isn't too hyperbolic, then, to say that groups like the women warriors are protecting humanity's last best hope for a livable future.
"Plenty of research showing that forests are more intact in collectively held lands," Dooley said. "With or without secure land tenure those lands are more intact and less degraded." According to a report in 2018 by the Rights and Resources Initiative, almost 300 billion metric tons of carbon are stored in collectively managed lands across all forest biomes, and numerous studies have found that the best way to protect forests is to empower the people who live in them, granting them land rights and legal standing.
This is especially true for Indigenous-held lands in places like Brazil. Between 2000 and 2015, legally designated Indigenous territories in Brazil saw a tenth the amount of forest loss than non-Indigenous territories. Brazil is home to approximately 900,000 Indigenous citizens from 305 peoples, most of who live in Indigenous territories. Even so, more than half of the locations claimed by Indigenous groups have not yet received formal government recognition.
"Surveillance and inspection by Indigenous peoples is extremely important, as they are the ones who know the territory and the region best," Rodrigues da Silva said. "On the other hand, unfortunately they are left alone, the Indigenous body responsible for inspection ends up not fulfilling the role and leaving only the Indigenous people."
Prevailing Amid Growing Threats
Despite an increasingly hostile government, the women warriors say they are committed to continuing their monitoring, surveillance and educational activities, and are hoping to inspire other groups to do the same.
"Today women act 100% in defense of the territory," Paula Guajajara said. "Today we are serving as an example."
But the work is daunting.
Brazil has the rights of Indigenous people written into its constitution of 1988, and is a signatory to the International Labour Organization's (ILO) Indigenous and Tribal Peoples Convention. Yet, the current administration of President Jair Bolsonaro has made it clear that Indigenous peoples won't be allowed to comment on infrastructure projects affecting Indigenous territories in the Amazon. Bolsonaro's administration has also proposed opening up Indigenous territories to extractive activities — something the constitution specifically prohibits.
Hundreds of people have been killed during the past decade in the context of conflicts over the use of land and resources in the Amazon — many by people involved in illegal logging — according to the Pastoral Land Commission (CPT), a Catholic Church-affiliated nonprofit that follows land conflicts.
But perpetrators of violence in the Brazilian Amazon are rarely brought to justice.
Of the more than 300 killings that the CPT has registered since 2009, only 14 ultimately went to trial. Maranhão, where the Guajajara live, is among the most dangerous states for Indigenous people in Brazil: more attacks on Indigenous groups were reported here than anywhere else in 2016, according to data from the CPT.
"The surveillance expeditions are stopped by the pandemic, we are not doing surveillance, to care for everyone in the village," Cícera Guajajara da Silva said. "Especially in order to protect our health, because nobody knows who the types of people [invaders] are inside the forest, they may even be infected with the virus, the invader himself can bring the virus to our territory, and that's why we stopped [the expeditions], we are now only sheltering in the village."
But despite the mounting difficulties, the women warriors are committed to continuing their work.
"We have the courage to defend our territory," Maisa Guajajara said. "I am a woman and I will fight against all the threats that are in our territory."
Reposted with permission from Mongabay.
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By Jill Joyce
Maybe you're trying to eat healthier these days, aiming to get enough of the good stuff and limit the less-good stuff. You're paying attention to things like fiber and fat and vitamins … and anti-nutrients?
What Are Anti-Nutrients?<p><a href="https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/" target="_blank" rel="noopener noreferrer">Anti-nutrients are substances</a> that naturally occur in plant and animal foods.</p><p>The name comes from how they function in your body once you eat them. They <a href="https://www.sciencedirect.com/topics/food-science/antinutrients" target="_blank">block or interfere with how your body</a> <a href="https://doi.org/10.1631/jzus.B0710640" target="_blank" rel="noopener noreferrer">absorbs other nutrients</a> out of your gut and into your bloodstream so you can then use them. Thus, anti-nutrients may decrease the amount of nutrients you actually get from your food. They most commonly interfere with the absorption of <a href="https://doi.org/10.1016/j.jand.2016.09.025" target="_blank" rel="noopener noreferrer">calcium, iron, potassium, magnesium and zinc</a>.</p><p>Plants evolved these <a href="https://www.todaysdietitian.com/newarchives/070111p54.shtml" target="_blank" rel="noopener noreferrer">compounds as a defensive mechanism</a> against insects, parasites, bacteria and fungi. For example, some anti-nutrients can cause a food to taste bitter; animals won't want to eat it, leaving the seed, for instance, to provide nourishment for future seedlings. Some anti-nutrients block the digestion of seeds that are eaten. The seeds disperse when they come out the other end in the animal's fecal matter and can go on to grow new plants. Both of these survival tactics help the plant species grow and spread.</p><p><span></span>In terms of foods that people eat, you'll most commonly find anti-nutrients naturally occurring in whole grains and legumes.</p>
Time for an Image Makeover as Health Enhancers<p>Despite sounding scary, studies show that anti-nutrients are not of concern unless consumed in <a href="https://doi.org/10.1016/j.jcs.2014.01.010" target="_blank">ultra, unrealistically high amounts</a> – and they have numerous health benefits.</p><p>Anti-nutrients are currently undergoing a change in image very similar to the one dietary fiber experienced. At one point, scientists thought dietary fiber was bad for people. Since fiber could bind to nutrients and pull them out of the digestive tract in poop, it seemed like something to avoid. To address this perceived issue, grain processing in the late 1800s removed fiber from foods.</p><p>But now scientists know that <a href="https://doi.org/10.1111/j.1753-4887.2009.00189.x" target="_blank">dietary fiber is incredibly important</a> and encourage its consumption. Eating plenty of fiber lowers the risks of obesity, high blood pressure, heart disease, stroke, diabetes and some gastrointestinal diseases.</p><p>In the same way, rather than something to avoid, many anti-nutrients are now considered health-promoting nutraceuticals and functional foods due to their numerous benefits. Here's an introduction to some of the most frequently eaten anti-nutrients that come with benefits:</p><ul><li><a href="https://doi.org/10.1089/109662004322984734" target="_blank" rel="noopener noreferrer">Saponins, common in legumes</a>, can boost the immune system, reduce risk of cancer, lower cholesterol, lower blood sugar response to foods, result in fewer cavities, reduce risk of kidney stones and combat blood clotting seen in heart attacks and strokes.</li><li><a href="https://doi.org/10.1016/j.jcs.2014.01.010" target="_blank" rel="noopener noreferrer">Lectins, found in cereal grains and legumes</a>, are associated with reduced risk of cardiovascular disease, diabetes, some cancers and becoming overweight or obese.</li><li><a href="https://doi.org/10.1080/10408699891274273" target="_blank" rel="noopener noreferrer">Tannins, commonly found in teas, coffees and processed meats and cheeses</a>, are antioxidants that can inhibit growth of bacteria, viruses, fungi and yeast and may decrease cholesterol levels and blood pressure.</li><li><a href="https://doi.org/10.1631/jzus.B0710640" target="_blank" rel="noopener noreferrer">Phytates, found in wheat, barley, rice and corn</a>, are associated with increased immune function and cancer cell death, as well as reduced cancer cell growth and spread. They also have antioxidant properties and can reduce inflammation.</li><li>Finally, <a href="https://doi.org/10.1024/0300-98220.127.116.11" target="_blank" rel="noopener noreferrer">glucosinates, found in brassica vegetables</a> like cauliflower, inhibit tumor cell growth.</li></ul><p>Oxalates are one of the few anti-nutrients with mostly negative impacts on the body. They are <a href="https://www.uofmhealth.org/health-library/aa166321" target="_blank" rel="noopener noreferrer">found in lots of common foods</a>, including legumes, beets, berries, cranberries, oranges, chocolate, tofu, wheat bran, soda, coffee, tea, beer, dark green vegetables and sweet potatoes. The negative impacts of oxalates include binding to calcium in the digestive tract and removing it from the body in bowel movements. Oxalates can also <a href="https://www.uofmhealth.org/health-library/aa166321" target="_blank" rel="noopener noreferrer">increase the risk of kidney stones</a> in some people.</p>
Fitting Anti-Nutrients Into a Healthy Diet<p>Overall, comparing the benefits to the drawbacks, anti-nutrient pros actually outweigh the cons. The healthy foods that contain them – mainly fruits, vegetables, whole grains and legumes – should be encouraged not avoided.</p><p>Anti-nutrients become a concern only if these foods are consumed in ultra-high amounts, <a href="https://www.ars.usda.gov/research/project/?accnNo=426312" target="_blank" rel="noopener noreferrer">which is very unlikely</a> for most adults and children in the U.S. Additionally, a large proportion of anti-nutrients are removed or lost from foods people eat <a href="https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/" target="_blank" rel="noopener noreferrer">as they're processed and cooked</a>, especially if soaking, blanching, boiling or other high-heat processes are involved.</p><p>Vegetarians and vegans may be at higher risk of negative effects from anti-nutrients because their diet relies heavily on fruits, vegetables, whole grains and legumes. But these <a href="https://doi.org/10.1016/j.jand.2016.09.025" target="_blank" rel="noopener noreferrer">plant-based diets are still among the healthiest</a> and are associated with reduced risk of cardiovascular disease, obesity, diabetes and numerous types of cancers.</p><p>Vegetarians and vegans can take a few steps to help counteract anti-nutrients' effects on their absorption of particular nutrients:</p><ul><li>Pair high iron <a href="https://doi.org/10.1093/jn/130.5.1378S" target="_blank" rel="noopener noreferrer">and zinc</a> <a href="https://doi.org/10.1016/bs.afnr.2014.11.003" target="_blank" rel="noopener noreferrer">foods with</a> <a href="https://doi.org/10.1093/ajcn/59.5.1233S" target="_blank" rel="noopener noreferrer">foods high in vitamin C</a> (examples: meatballs with tomato sauce, tomato-based chili with beans).</li><li><a href="https://www.jblearning.com/catalog/productdetails/9780763779764?jblsearch" target="_blank" rel="noopener noreferrer">Soak legumes before cooking</a>.</li><li><a href="https://doi.org/10.1093/ajcn/70.3.543s" target="_blank" rel="noopener noreferrer">Time dairy intake</a> such that it is not always paired with high oxalate foods.</li><li>Purchase dairy products that are fortified with calcium.</li><li>Consider a multivitamin-mineral supplement with about 100% of the daily recommended dose of nutrients (check the nutrition facts panel) as nutrition insurance if you are worried, but be sure to talk to your doctor first.<em></em></li></ul><p><em><a href="https://theconversation.com/profiles/jill-joyce-1172925" target="_blank" rel="noopener noreferrer">Jill Joyce</a> is an assistant professor of Public Health Nutrition at Oklahoma State University.</em></p><p><em>Disclosure statement: Jill Joyce does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</em></p><p><em>Reposted with permission from <a href="https://theconversation.com/anti-nutrients-theyre-part-of-a-normal-diet-and-not-as-scary-as-they-sound-149229" target="_blank" rel="noopener noreferrer">The Conversation</a>.</em></p>
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Toxins enter the body through what we eat, drink, breathe in, and process in any way. Once inside, toxins overtax our immune system and detoxification system and leave us more vulnerable to illness — not ideal during cold and flu season, and especially not this year during a pandemic — and make us age a little faster, too.
1. Source Your Food Wisely<p>Try to stay away from packaged and processed foods that contain ingredients you can't pronounce, and instead reach for fresh food from natural sources. Aim to make vegetables more than 50% of your daily diet — their fiber is a great natural binder, and they're full of beneficial <a href="https://vitalplan.com/blog/the-case-of-the-missing-phytochemicals-and-how-to-get-them-back" target="_blank" rel="noopener noreferrer" style="">phytochemicals</a> — and minimize your red meat consumption.</p><p>Also, whenever practical, choose <a href="https://vitalplan.com/blog/how-to-eat-organic-without-spending-a-fortune" target="_blank" rel="noopener noreferrer">organic</a> over conventional products. That said, we know organic prices and accessibility can be an issue, so for help making strategic decisions, refer to the <a href="https://www.ewg.org/" target="_blank" rel="noopener noreferrer">Environmental Working Group</a> (EWG) "Dirty Dozen" and "Clean Fifteen" lists:</p><h3>The Dirty Dozen:</h3><ol><li>Strawberries</li><li>Spinach</li><li>Kale</li><li>Nectarines</li><li>Apples</li><li>Grapes</li><li>Peaches</li><li>Cherries</li><li>Pears</li><li>Tomatoes</li><li>Celery</li><li>Potatoes</li><li>Raisins*</li></ol><p><em>(*While raisins aren't technically a fresh food, the EWG found that they are "one of the dirtiest produce commodities on the market — and even some organic raisins are contaminated.")</em></p><h3>The Clean Fifteen</h3><ol><li>Avocado</li><li>Sweet corn</li><li>Pineapple</li><li>Onion</li><li>Papaya</li><li>Frozen sweet peas</li><li>Eggplant</li><li>Asparagus</li><li>Cauliflower</li><li>Cantaloupe</li><li>Broccoli</li><li>Mushrooms</li><li>Cabbage</li><li>Honeydew</li><li>Kiwi</li></ol>
2. Consider Detoxifying and Immune-Boosting Herbs<p>There are a number of herbs and natural ingredients that can help support detoxification and immune health. Here are the ones at the top of Dr. Rawls' list:</p><p><span></span><strong>Chlorella:</strong> This nutrient-rich freshwater algae binds to toxins so they can be eliminated from your body more efficiently. Chlorella works particularly well for withdrawing heavy metals. Pure chlorella can be purchased in the form of bulk powder, tablets, or capsules.</p><p><strong><a href="https://vitalplan.com/ingredients/milk-thistle" target="_blank">Milk Thistle</a>:</strong> It's been used for thousands of years to support a healthy liver, the primary organ responsible for detoxification.</p><p><strong>Dandelion:</strong> Known to help support liver function, research suggests <a href="https://vitalplan.com/ingredients/dandelion-extract" target="_blank">dandelion</a> helps promote the body's natural detoxification and elimination processes.</p><p><strong>Bitters:</strong> <a href="https://vitalplan.com/blog/the-impressive-health-benefits-of-bitter-foods" target="_blank">Bitter</a> flavors are important to digestion — they stimulate the release of the saliva, enzymes, and bile that help break down your food. Include bitter herbs and foods in each meal, or take a botanical extract that blends bitter herbs like dandelion root, burdock root, orange peel, and gentian root</p><p><strong>Reishi mushroom:</strong> An extensively studied adaptogenic mushroom, <a href="https://vitalplan.com/ingredients/reishi" target="_blank">reishi</a> has exceptional immunomodulating and antiviral properties. It helps normalize <a href="https://vitalplan.com/blog/are-you-inflammaging-how-to-stop-the-inflammation-that-speeds-up-aging" target="_blank">inflammatory</a> cytokines and promotes healthy immune response against threatening <a href="https://vitalplan.com/blog/the-immortal-life-of-your-microbiome" target="_blank" rel="noopener noreferrer">microbes</a>.</p><p><strong>Rhodiola:</strong> Another adaptogen, <a href="https://vitalplan.com/ingredients/rhodiola" target="_blank">rhodiola</a> improves stress tolerance by reducing fatigue, supporting energy levels, and improving tissue oxygenation.</p><p><span></span><strong><a href="https://vitalplan.com/ingredients/turmeric" target="_blank">Turmeric</a>:</strong> This popular spice is well loved for its anti-inflammatory and antioxidant properties.</p><p><strong>Shilajit:</strong> An herbo-mineral adaptogen, <a href="https://vitalplan.com/ingredients/shilajit" target="_blank">shilajit</a> has a long history of use in traditional Indian medicine for longevity and strength. It's also an immunomodulator with antioxidant, anti-inflammatory, and antiviral properties.</p><p><strong>Gotu Kola:</strong> Best known for improving memory and mood, <a href="https://vitalplan.com/ingredients/gotu-kola" target="_blank">gotu kola</a> is also great for promoting a normal response to inflammation, balancing stress hormones, and supporting circulation.</p>
3. Filter Your Water<p>Much of America's tap water has been shown to contain pollutants, so filtering what comes out of your kitchen sink is smart. To be sure you're using a filter that does the trick, keep these guidelines in mind:</p><ul><li>Look for a filter certified by NSF International or the Water Quality Association.</li><li>Choose one that removes the contaminants in your water (check your local drinking water quality report to see what's present).</li><li>Change your water filters on time.</li></ul>
4. Choose Safe and Effective Cleaning Supplies<p>When buying household cleaning products, don't bring home chemicals that could harm your health more than some of the microbes you're trying to get rid of. Fortunately, there are a number of products on the market that work safely; here are some ways to shop wisely:</p><ul><li>Look for the Green Seal, Ecologo, or Safer Choice (EPA) seals.</li><li>Opt for fragrance-free options.</li><li>Avoid triclosan and quaternary ammonium compounds or "quats." (One tactic is to choose products that don't advertise as "antibacterial.")</li><li>Consult the EWG's list of <a href="https://www.ewg.org/news-and-analysis/2020/03/16-effective-and-safe-products-guard-against-coronavirus" target="_blank" rel="noopener noreferrer">safe and effective products</a> for guarding against coronavirus.</li></ul>
5. Opt for Non-Toxic Beauty and Personal Care Products<p>There are a lot of claims made on beauty and self-care products these days, but words alone, like "natural," "organic," "non-toxic," "clean," "green," and "eco-friendly," don't mean a thing — they aren't backed by any sort of regulatory or certification processes. Instead, to find non-toxic products you trust, you have to do a little research.</p><p>Start by checking reputable ratings databases like <a href="https://www.ewg.org/skindeep/" target="_blank" rel="noopener noreferrer">Skin Deep</a> (EWG) and <a href="https://www.thinkdirtyapp.com/" target="_blank" rel="noopener noreferrer">Think Dirty</a>. Another good bet: Look for reliable third-party certifications on products labels, including:</p><ul><li>USDA Organic</li><li>EWG Verified</li><li>Made Safe</li><li>NSF/ANSI 305</li><li>Natural Products Association Certified</li><li>Whole Foods Market Premium Body Care</li></ul>
6. Get Outside<p>One more reason to <a href="https://vitalplan.com/blog/how-to-feel-great-and-boost-longevity-in-just-17-minutes-a-day" target="_blank" rel="noopener noreferrer" style="">get outdoors</a> beyond combatting cabin fever: The air in natural environments is generally much cleaner than indoor air. For one, outdoor air contains ⅔ less carbon dioxide, high levels of which negatively affect our productivity, <a href="https://vitalplan.com/blog/natural-sleep-aids" target="_blank" rel="noopener noreferrer" style="">sleep</a>, and more.</p><p>Forest air in particular contains phytoncides, organic compounds emitted by trees and plants that have been shown to boost our immune system function, plus plants in general help neutralize toxic substances in the air. Forests, open spaces, and open water are also rich in negative ions, which reduce inflammation.</p><p>So take your pick of natural environs, and get out there as often as possible — while still maintaining at least 6 feet of distance between yourself and others, of course.</p>
7. Bring Nature Indoors<p>Plants are natural air purifiers, so bringing some plants indoors can help clear the air in your home. Here's a list of the top 10 air-purifying plants to consider:</p><ul><li>Areca palm</li><li>Lady palm</li><li>Bamboo palm</li><li>Rubber plant</li><li>Dracaena</li><li>English ivy</li><li>Dwarf date palm</li><li>Ficus</li><li>Boston fern</li><li>Peace lily</li></ul>
8. Drive Less, Move More<p>Staying off the roads decreases air pollution, and the fact that many of us are driving less these days is noticeably improving air quality. If your commute is on hold, try to translate some of your usual travel time into getting more physical activity, or sneak in more movement between other normal routines.</p><p>Exercise improves circulation, oxygenates your tissues, and enhances the work of the lymphatic system through muscle contractions — all of which make it easier to move toxins out of your body.</p>
9. Practice Forgiveness<p>Through the practice of gratitude, we stay centered and in the present moment. This allows us to move through situations from our heart. Take time to forgive someone or yourself for things in the past. When we forgive, we expand and open up to endless possibilities.</p>
10. Quit a Bad Habit<p>Are you a smoker? Pack rat? Chronically sleep-deprived? In a bad relationship? Toxins come into our lives in many forms. Consider if you're participating in any unhealthy patterns or holding onto anything that no longer serves you, and then find a way to limit those things in your life.</p>
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